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  1. #1
    Your mom... HamMach1's Avatar
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    Making my biceps WIDER?

    Are there certain exercises that help make biceps specifically wider? Or do they just get wider with time?

    I currently do:

    DB curls 3x10
    EZ bar curls (close grip) 3x10
    Cable reverse curls 3x10
    Hammer curls 3x10

    And I switch in other exercises for my biceps almost every other, or every 2 bicep days. Are there any specific things I can do to emphasize on width?
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  2. #2
    Ghost Negger DiamondDelts's Avatar
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    Wide grip curls
    Hammer curls on preacher bench
    Reverse curls on preacher bench
    Last edited by DiamondDelts; 11-17-2008 at 09:01 AM.
    "Every kiss begins with Kay" Delts

    "This AIN'T ninth grade and no one gives a S H I T how much you bench" - Will Harris

    What can brown do for you?

    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

    Humble lieutenant in the ongoing war against bubu genetics.

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  3. #3
    Banned Iaskwhynot's Avatar
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    Unless i am mistaken you would be trying to add mass to the brachialis?

    They are contracted with teh biceps brachii during the curl, and all its varitaions. I looked for a while to try and find an exercise that isolates it, or slightly isolates it. Couldn't

    So just try concentration curls, reverse curls, preacher curls, barbell curls, hammer curls, arnold curls... Just try to add overall mass is my only suggestion. Hope that hepls
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  4. #4
    Banned Iaskwhynot's Avatar
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    Originally Posted by DiamondDelts View Post
    Wide grip curls
    Hammer curls on preacher bench
    Reverse curls
    And from what i would guess would be a motion which has the hand ending up wider then the shoulder at peak contraction would probably be your best bet. So the wide grip to try for sure
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  5. #5
    brb flexing buffgrk's Avatar
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    it takes time, just be patient
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  6. #6
    Registered User laalz's Avatar
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    thats funny ... to add width to the bicep i always tried close grip barbell curls because i thought it targeted the 'outer' bicep .... hmm.
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  7. #7
    Oww SuperMate's Avatar
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    ^
    u got it wrong brah
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  8. #8
    brb flexing buffgrk's Avatar
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    Originally Posted by SuperMate View Post
    ^
    u got it wrong brah
    no "brah" he doesnt have it wrong
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  9. #9
    Registered User laalz's Avatar
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    Originally Posted by buffgrk View Post
    no "brah" he doesnt have it wrong
    didn't think so
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  10. #10
    BulknCut gekkoboy14's Avatar
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    Originally Posted by SuperMate View Post
    ^
    u got it wrong brah
    ur wrong trapz dude
    Owner of Galenfit.com
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  11. #11
    Registered User NDMarts's Avatar
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    Hit up some reverse curls to get the brachilis bigger. Alot of people neglect that part of the arm.
    "Fear is the mother of failure. You only live once act like it.."

    "The only fear you have is that with-in your mind"

    "I have gone way to far to ever give up..... Either keep up or watch me grow"
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  12. #12
    Time to get Big RooRooTJ's Avatar
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    Hammer curls and Hammer Preacher Curls worked well for me
    New Coming Soon
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  13. #13
    Registered User laalz's Avatar
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    Originally Posted by RooRooTJ View Post
    Hammer curls and Hammer Preacher Curls worked well for me
    Hammer preacher curls ... ah i haven't tried that.
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  14. #14
    Time to get Big RooRooTJ's Avatar
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    Originally Posted by laalz View Post
    Hammer preacher curls ... ah i haven't tried that.
    They are great. It always me to go real heavy and I can really feel it on the outside.
    New Coming Soon
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  15. #15
    Your mom... HamMach1's Avatar
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    Awesome. I'll give those hammer preacher curls a go and continue doing my reverse curls and what not and give some of these other ones a try.
    But I heard you give your favorite producer
    head in trade for his creative juices.

    USAF
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  16. #16
    NAPARM dparm99's Avatar
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    Keep in mind you're not going to have wide biceps if they're only 14", work on increasing their overall size.
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  17. #17
    Registered User CaMDaDDY's Avatar
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    work your forearms too, that'll add girth to your arm
    Reverse ez bar curl
    Hammer curl
    Wrist curl
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  18. #18
    brb flexing buffgrk's Avatar
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    Originally Posted by dparm99 View Post
    Keep in mind you're not going to have wide biceps if they're only 14", work on increasing their overall size.
    x2 <-----------
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  19. #19
    Bulk it and HULK it hulkinout's Avatar
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    Cool

    Originally Posted by buffgrk View Post
    no "brah" he doesnt have it wrong

    Agreed. Us Greek bodybuilders know what we're talkin' bout. :-D
    Keep on hulkin'.

    I won't quit till no shirt will fit.
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  20. #20
    Registered User Wilky88's Avatar
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    A solid biceps workout? Don't bother with trying to get the biceps wider, just concentrate on increasing overall biceps size, and the width will come. This means wide, narrow, hammer and reverse grips - and a combination of the before, e.g. narrow hammer curls, or wide reverse grip curls.
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  21. #21
    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by hulkinout View Post
    Agreed. Us Greek bodybuilders know what we're talkin' bout. :-D
    Damn and all this time I thought you were some buff Italian dude with man cleavage.
    "Every kiss begins with Kay" Delts

    "This AIN'T ninth grade and no one gives a S H I T how much you bench" - Will Harris

    What can brown do for you?

    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

    Humble lieutenant in the ongoing war against bubu genetics.

    Dolla for dolla advocate
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  22. #22
    One-Man Wolf Pack BobDaNob's Avatar
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    The current issue of Flex, the one with the UFC guys on the cover, has the legendary Lee Haney talking about this exact problem in detail.

    You should DEFINITELY head to your local supermarket and/or bookstore and flip to the back and check it out - it sounds like just what you're looking for.
    The assassins of freedom tend the burning of truth.
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  23. #23
    Registered User Emmortal's Avatar
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    Originally Posted by BobDaNob View Post
    The current issue of Flex, the one with the UFC guys on the cover, has the legendary Lee Haney talking about this exact problem in detail.

    You should DEFINITELY head to your local supermarket and/or bookstore and flip to the back and check it out - it sounds like just what you're looking for.
    Hi Flex magazine writer.
    Welcome to thunder dome, bitch.
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    Originally Posted by Emmortal View Post
    Hi Flex magazine writer.
    Pssh, I wish. Then I could quit my ****ty night job and spend time with my boy.

    But I reiterate - great article.
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    Your mom... HamMach1's Avatar
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    Damn some awesome advice in this here thread. I'll defintely give a bunch of these a try.

    How many exercises do you guys recommend for the biceps?
    But I heard you give your favorite producer
    head in trade for his creative juices.

    USAF
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    Originally Posted by DiamondDelts View Post
    Damn and all this time I thought you were some buff Italian dude with man cleavage.
    LOL, i thought he was italian too!
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    brb flexing buffgrk's Avatar
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    Originally Posted by HamMach1 View Post
    Damn some awesome advice in this here thread. I'll defintely give a bunch of these a try.

    How many exercises do you guys recommend for the biceps?
    depends on the person really, there are alot of variables.. you just have to see what works for you, you can start by doing about 9-12 sets for biceps and work from there, also alternating rep schemes work well too
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    Registered User 2uantuM's Avatar
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    I don't think there are any exercises to specifically target width of the bicep. However, making sure you hit the brachialis, long head, and short head of the bicep will help guarantee that each "half" of your bicep grows equally, and thus giving you width. Basically, just workout with a lot of variation in your bicep workout to hit all heads.
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    Originally Posted by Iaskwhynot View Post
    Unless i am mistaken you would be trying to add mass to the brachialis?

    They are contracted with teh biceps brachii during the curl, and all its varitaions. I looked for a while to try and find an exercise that isolates it, or slightly isolates it. Couldn't
    the hammer curl is the closest exercise you can get to isolating the brachialis muscle.
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    This is more of a guess, but if you massaged the area apart (maybe get someone else to do it with 2 hands) to help break up adhesions, maybe that'd help? Muscles usually build 'up' but they probably spread out slightly as they get bigger too.
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